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Meal Prepping and the Best Veggies Options

 



When it comes to meal prepping, the best veggies are ones that hold up well over a few days in the fridge (or even freezer). Here's a list of great options:

Sturdy, Long-Lasting Veggies (Great for Roasting, Sautéing, or Steaming)

  • Broccoli – Roasts well and stays firm.

  • Cauliflower – Same as broccoli; also great for mashing or ricing.

  • Brussels sprouts – Roast up crispy and reheat well.

  • Carrots – Super versatile, great raw or cooked.

  • Sweet potatoes – Technically a starch, but nutrient-packed and reheats great.

  • Zucchini – Best sautéed or grilled; still good a few days later.

  • Bell peppers – Great raw, roasted, or stir-fried.

  • Green beans – Steam or sauté; they stay tasty in the fridge.

Leafy Greens (Best Added Fresh or Lightly Wilted)

  • Kale – Holds up better than spinach; good in sautés or soups.

  • Spinach – Best added fresh or stirred into hot dishes at the end.

  • Cabbage – Super hearty, great for slaws, stir-fries, or sautés.

Other Solid Options

  • Onions – Add depth of flavor to almost anything.

  • Mushrooms – Add umami to any dish; sauté for best results.

  • Asparagus – Roasts well and reheats decently.

  • Cherry tomatoes – Great fresh or roasted; don’t get soggy like sliced tomatoes.


Here are a few simple meal prep combos using those sturdy veggies—easy to batch cook, store well, and mix up with different seasonings or sauces:

1. Roasted Veggie Bowl

  • Veggies: Broccoli, sweet potatoes, carrots, Brussels sprouts

  • Protein: Grilled chicken, tofu, or chickpeas

  • Base: Quinoa or brown rice

  • Add-on: Drizzle of tahini or balsamic glaze

2. Stir-Fry Prep

  • Veggies: Bell peppers, zucchini, onions, green beans

  • Protein: Shrimp, lean beef, or tempeh

  • Base: Jasmine rice or cauliflower rice

  • Sauce: Low-sodium soy sauce + garlic + ginger + sesame oil

3. Sheet Pan Bake

  • Veggies: Cauliflower, carrots, red onions

  • Protein: Salmon or turkey sausage

  • Add-on: Lemon wedges + fresh herbs (parsley, dill, etc.)

4. Taco/Burrito Bowls

  • Veggies: Sautéed bell peppers, onions, mushrooms

  • Protein: Ground turkey or black beans

  • Base: Brown rice or lettuce

  • Extras: Salsa, avocado, shredded cheese




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